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LEGAL DISCLAIMER

WARNING: All the information presented in Physique Prime is for educational and resource purposes only. It is not a substitute for or an addition to any advice given to you by your physician or health care provider.

Consult your physician before making any changes to your lifestyle, diet, or exercise habits. You are solely responsible for the way information in Physique Prime is perceived and utilized and so, you do so at your own risk.

In no way will Alain Gonzalez or any persons associated with Physique Prime be held responsible for any injuries or problems that may occur due to the use of this book or the advice contained within.

PERSONAL DISCLAIMER

We are not doctors, nor do we possess a degree in nutrition. The advice we give is based on years of practical application, dealing with the needs of our own health and physiques as well as the needs of others. Any recommendations we may make to you regarding diet, including, supplements and herbal or nutritional treatments must be discussed between you and your doctor/s.

MUSCLE-BUILDING DISCLAIMER

Required Legal Disclaimer: Due to recent laws from the FTC, it is required that all companies identify what a “typical” result is. The truth is that most people never do anything when it comes to trying building muscle. They might buy a million products, including this one, but never do anything with the information they have in hand. The testimonials that you saw were of people who took action, followed a healthy lifestyle, exercised, and ate a balanced nutritional diet. If you want results like them, you should do this too.

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COPYRIGHT NOTICE

PUBLISHED BY:Muscle Monsters LLC

Copyright © 2019 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez and Muscle Monsters LLC. Copyright and other intellectual property laws protect these materials. Reproduction or retransmission of the materials, in whole or in part, in any manner, without the prior written consent of the copyright holder, is a violation of copyright law

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THE MISSING PIECETO THE PUZZLE

Limited range of motion is easily one of the biggest reasons that you are not maximizing your efforts in the gym. This is typically caused by pain, muscle tightness, or poor mobility. In most cases, the trainee is completely unaware that they are training with limited mobility and thus further worsening the issue. Not only are you not getting the full benefits of certain movements, but you are actually putting your body at more risk.

Let’s take the squat for example. If you look around your gym at the people using the squat racks, you’re going to notice that 90% of them are squatting to or above parallel. Not only is this going to do jack shit from your leg development, but stopping in the middle of the range with weights on your back is going to destroy your knee joint. It is also going to spill over into your form and cause unnecessary lower back pain, injury, and it’ll just keep getting worse.

On the other hand, if you just took a few minutes after your workout to do some simple mobility work, you will improve your ROM, strengthen your joints, tendons, etc, reduce risk of injury, and get better and faster results from your training.

Do you get lower back pain?

Do your shoulders bother you when you are performing certain lifts?

9 times out of 10, these “kinks” we feel from or during training are caused by limited mobility. And 10 times out of 10, some sort of mobility work will fix the problem.

So I ask you this…How much would you give to workout pain free, increase flexibility for better ROM, get stronger, and build more muscle?

Would 10-20 minutes of simple deep tissue work and/or stretching following your workout every couple of days be too much?

If you are serious about being safe in the gym, lifting heavy shit, and building more strength and muscle, then this should be a no-brainer.

In the next few pages of this guide I am going to share some of the best and most basic stretching and mobility techniques. These simple exercises can be done following your workout and should not take more than 10-20 minutes to complete. These techniques are probably the most commonly overlooked pieces to this strength and muscle building puzzle and it’s due to two things. (1) Most people are completely unaware about the importance of it and (2) those that are aware are just too lazy to implement it.

Are you ready to take your training performance and physique to another level?

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MYOFASCIAL RELEASEWHAT IS MYOFASCIAL RELEASE?Myofascial release is a soft tissue therapy for the treatment of skeletal muscle immobility and pain. The therapy relaxes contracted muscles, improves blood and lymphatic circulation, and stimulates the stretch reflex in muscles.

WHAT IS FASCIA?Fascia is the soft tissue component of the connective tissue that provides support and protection for most structures within the human body, including muscle. It is proposed that this soft tissue can become restricted due to overuse, trauma, or inactivity, often resulting in pain, muscle tension, and corresponding diminished blood flow. Although fascia and its corresponding muscle are the main targets of myofascial release, other tissue may be addressed as well, including other connective tissue.

There are two common ways to perform myofascial release. One is passive and the other is active.

Passive refers to the trainee staying completely relaxed while active refers to the trainee providing resistance.

The direct deep tissue work engages the myofascial tissue tension. The tissue is loaded with a constant force until release occurs. Some trainees use knuckles, elbows, or other tools such as foam rollers, lacrosse balls, or “the peanut” to slowly stretch the restricted fascia by applying light force. Direct myofascial release is an attempt to bring about changes in the myofascial structures by stretching or elongation of fascia, or mobilizing adhesive tissues. The trainee should move slowly through the layers of the fascia until the deep tissues are reached.

How to perform myofascial release:

» Lay on the surface of the body with the tool of your choice (lacrosse ball, foam roller, or peanut etc.). » Sink into the soft tissue. » Contact the first barrier. » Add tension. » Engage the fascia by taking up the slack in the tissue. » Drag the fascia across the surface while staying in touch with the underlying layers.

LET’S GET DOWN TO BUSINESS…

Now that you have a better understand of why and how myofascial release is crucial… forget all of this scientific mumbo jumbo and let’s get right into the best way to perform this critical deep tissue work.

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MYOFASCIAL RELEASEEXERCISES

POSTERIOR CHAIN

THORACIC SPINE

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ANTERIOR CHAIN

LATISSIMUS DORSI POSTERIOR DELTOID

ARMS

MYOFASCIAL RELEASEEXERCISES

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TRUNK

MYOFASCIAL RELEASEEXERCISES

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MOBILITY STRETCHES

POSTERIOR SHOULDER POSTERIOR CHAIN

MEDIAL CHAIN QUADS

ANTERIOR SHOULDER

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ABOUT THE AUTHOR

ALAIN GONZALEZ is a personal trainer, free lance writer and fitness consultant who has dedicated his life to helping others meet their fitness goals.

His transformation has been featured in articles on websites all over the internet and has given hope to countless hardgainers all over the world.

He is the founder of www.MuscleMonsters.com, a fitness site dedicated to helping skinny guys and gals to build muscle and stay lean, and is the author of “Bony to Brawny” – The skinny guy’s secret to explosive muscle gains revealed.